Power Boosters

Dear Woodgrovers,

Thank you so much for supporting our Woodgrove PE Blog.

As requested, there will be more articles on how to develop muscles in preparation for the upcoming 10th Annual Sports Day and NAPFA.

Here is the first of many to come, taken from MensHealth online. Enjoy.

Power Boosters

Picking the top five exercises you’ll ever need when we’ve featured so many great ones before was a tough call. We wanted workouts that are easy to do (so you save time), require minimal equipment (so you can do them even at home) and offer you a challenging total-body workout.

“These five exercises utilise all the movements of the body,” says Mitch Chilson, programme director at Sky Fitness. “They’re ‘big’ exercises that employ more muscles and burn more calories, and also help to develop essential motor functions such as balance and stability.”



Exercise One: Barbell Rollout
Works: Core muscles
How: Kneel on the floor in an upright position gripping a barbell. Slowly roll barbell outwards in front of you until your arms are extended and your back is parallel to the floor. “It’s important not to arch your back, and your hips should move forward with your shoulders,” says Mitch. Slowly pull yourself back to the start position and repeat.




Exercise Two: Overhead Squat
Works: Glutes, hamstrings, quadriceps, core muscles and shoulders
How: Hold a barbell over your head with your elbows locked and feet shoulder-width apart. Slowly lower your body until your thighs are parallel to the floor. “Holding the barbell over your head forces your body into the correct alignment for this exercise,” says Mitch.



Exercise Three: Straight-Legged Deadlift To Row
Works: Glutes, hamstrings, upper back, lower back and arms
How: Holding a barbell, stand with your feet shoulder-width apart, your shoulders pulled back and your hips pushed backwards. Tighten your midsection and slowly slide the barbell downward by bending your upper body forward. Next, pull your elbows upwards until the barbell touches your midsection. Lower the barbell and return to the start position.



Exercise Four: Rear-Leg Extended Split Squat
Works: Glutes, hamstrings and quadriceps
How: Lift the barbell onto your shoulders. With one leg supported on a bench, lower your body forward until your knee is just above the floor. “It’s important that you keep your back aligned during this exercise,” says Mitch. Push yourself upwards to the start position. After your set, switch legs and repeat.



Exercise Five: Inclined Press
Works: Chest, shoulders and triceps
How: Sitting on an inclined bench, hold a barbell above you by straightening out your arms. Lower the barbell until it’s about 1cm above your chest. Push the barbell upwards to the start position. “Using an inclined bench allows you to work both your chest and shoulder muscles,” says Mitch.


From August 2008 issue of Men's Health Singapore